I will workout this week according to HST principles, because of the 10 days deconditioning. That means, whole body workout 4 times till friday, increasing weights, decreasing reps, no muscle failure.

Today i started easy, with high reps and medium weights. After a week without training, this is hard but necessary for the cardio vascular system.

I did bench press, pull ups, squats (2 sets with 20 reps - hello Johnathan! ) and barbell row two sets each, then dips, SL deadlifts, military press, curls, calves, crunches one set each.
Tomorrow the same with 5-10kg more, depending on the exercise.

Same on thursday and friday, then the weekend off ...

...and THEN: what i've been looking for a long time now, the Doggcrapp routine. This is a killer workout, but it gives great results for advanced trainees. I'll be doing it for at least 6 weeks, depending on the results.

Training plan is only the half deal - other is nutrition. At the moment, i'm having the usual plus christmas goodies I'm gonna eat big in order to get big.

In this thread, i'm gonna post photos every ~2 months to compare results and to motivate me further. First set of pics will be next sunday, before the DC starts. I hope there will be a visible progress!
And i'm gonna get a scale sometime in the not-to-distant future...

Okay, bored you long enough....

I'm gonna get some food now...

Last edited by Daywalker on Tue Nov 28, 2006 11:32 am, edited 3 times in total.

Shoulders:
Dumbell press: 26kg x9 + 1 assisted, 15 breaths-break, another rep. Loaded stretching for ~ 60 seconds. Tough, but not as painful in the shoulders as the chest exercise.

Triceps:
Dips: 25kg added (plus my new chain, which is at least 5lbs, maybe 10 on it's own ) for 9 reps (ALMOST 10 - argh, it was like this the whole day ). Break for 15 breaths, then another 4 reps, then LS.

Lats:
Pull ups (wide grip) with 10kg added. Concentrated on form, but was weak... 9 reps (!) plus another 2 after the 15 breaths break. LS=hanging off the bar afterwards for as long as possible (not long, but longer than i thought i could ).

jonathan wrote:the only exercise hat i could out do you with is the bench (but its always going to be like that - ill always be a better bencher!

You wanna bet?

I'm far away at the moment from my personal best, but i think in 1-2 months i'm back at full strength, if not sooner. Only "problem" is that DC is not about going for single rep max. I estimate that i'll be doing 95kg for 10 times next time i bench, at least that's my minimum goal.
And i'm talking nice slow reps here, slow eccentric descent

jonathan wrote:i do wanna bet! you forget at the moment that i am also bulking, and also stronger than ever.

i challenge you to get to 300lbs (136.4kg) or 140kg before me on the bench! put your money where your mouth is!

Hehe, good But as i said - i do slow, controlled sets in a rep range of 6-15, not single max. And i know you're stronger at the moment, but you said you'll be always be better - not who's first at a certain weight Let's see... okay, what about two challenges at the same time? One who's first at 300lbs (probably you) (paused rep, not touch and go) and one who can do more reps with 120kg next may.

300lb paused is going to be hard! i was thinking touch and go, as im not too far off on that. but i think that the most that i could pause at the moment is 122.5-125 so ive got my work cut out for me!

i like the idea of repping at 120kg. i will say that by may next year i should be able to do 5-6reps with that weight. on a good day now i think that i could do three (based on the fact that i did 2sets of 3 at 117.5 yesterday). how many do you think you could do?

@John:
At the moemnt i think i can't even do one rep But wait until may

@Will:
Loaded stretching is extreme passive stretching - you let yourself be stretched by a weight. At the same time, you hold tension against the weight. For example chest: you take two dumbells and take the bottom position of dumbell flies and hold it there. During the stretch, you try to go deeper and deeper into the stretch. Very ouch

Today's workout:

Squats:
I lack a power rack and/or workout partner So i can't really do a set to failure, that's why i did rest-pause set instead, which i would never do for squats when doing sets to failure. So: 120kg for 12 RP 5 RP 3 reps + LS.

Got a weight scale for christmas This morning, i officially weighed in at 84.0 kg Not as much as i had expected, but okay. From tomorrow on, the holidays are over and my diet goes back to normal (less cake than the past weeks, but as much food as i can comfortably ingest). Will weigh myself every training day and post my weight here every month. Try to keep it increasing everytime, along with my expected strength gains this will inevitably lead to more muscle

The problem of doing squats DC style without a power rack and/or training partner is solved: from wednesday on i'll have a training partner He's a cool guy, about my strength, and physiotherapist. Around 40, but you'd guess him ten years younger. He wanted to try DC training anyway, so we'll do it together. No mercy, i'll crush him AND the log! He's not vegan - yet!

Training on friday was okay.
Today's workout was good, i did squats again. Rather than doing Rest-Pause set, i did a drop set to increase intensity. I did 130kg for 7 reps (not very good) and then dropped a plate each side and did (without break) 100kg for 20 reps. That was quite hard But i know there's still a lot of potential there. With a spotter, i'm going to do the same with 10kg more next time.
Looking forward to next workout The real interesting part starts next monday, when the war against the logbook begins